4.23.14 Training Sessions (2)

Workout 1
20x Shoulder Passes (10-5-5)
Then:
15m Tin Man Walk +
15m Lunge + Quad Stretch 
15m Reverse Crab Walk
15m Broad Jumps
2 rounds
Then:
Javorek DB Complex (variant) @ 10-15# DBs, speed emphasis
6 reps each:
Biceps Curls +
Hi-Pull +
Bent-Over Row +
Thrusters
Max rounds in 2:00 minutes (3 round goal)
1:1 rest, 3 rounds
Then:
12x Bulgarian Bag Halos (each direction) +
12x Stubby Axle Deadlifts 
Rest 3:00 minutes
During rest 15m Burpee/Broad Jump + 15m Bear Crawl
4 rounds
Then:
6-minute Static Hold Circuit
Hollow on Back +
Handstand Hold
Then:
Cool Down
 
Workout 2
20x Shoulder Passes
3×5 Wall Squats
2×10 Squats
2×12 Bulgarian Bag Halos
Then:
Shoulder/Low Back Prep – 5 minutes
Then:
3×5 Single-Arm OHS
Then:
OHS Strength Ladder
10 reps
9 reps
8 reps
7 reps
6 reps
5 reps
4 reps
3 reps
2 reps
1 rep
Then:
Cool Down
 
Results
OHS PRs:
[gp_workout2]
 
Coach’s Comments
N/A
 
Photos
Scorpion Kicks to mobilize the Lx spine and anterior hip.

Scorpion Kicks to mobilize/prep the Lx spine and anterior hip.

Kian prepping with Single-Arm OHS. I like these and SOTS Press/OHS Combo before heavy OHS.

Kian prepping with Single-Arm OHS. I like these and SOTS Press/OHS Combo before heavy OHS.

IMG_5725

Jen looking strong and stable as always.

IMG_5728

I LOVE training grip. The Stubby Axles are an integrated way to target the forearms AND the posterior chain, although the limiting factor in this case is never the back, glutes or hamstrings. It’s always the grip.

Kelly has stepped up her game of late. It shows in not only the weights she's putting on the bar but also in her physique. Looking strong and lean here on the Axles.

Kelly has stepped up her game of late. It shows in not only the weights she’s putting on the bar but also in her physique. Looking strong and lean here on the Axles.

Today we did a DB Complex we have done many times in the past. But instead of going slow and taking out time, we set a clock for 2:00s and tried to get as many rounds as possible in that. A good goal was three complete rounds and change.

Today we did a DB Complex we’ve done many times in the past. But instead of going slow and taking our time, we set a clock for 2:00 and tried to get as many rounds as possible in that time. A good goal was three complete rounds and a few reps.

Hollow on back. Exhibit A.

Hollow on back. Exhibit A.

Hollow on back. Exhibit B.

Hollow on back. Exhibit B.

On all these gymnastics positions the idea is to have as much midline and t

On all these gymnastics positions the idea is to have as much midline and trunk stiffness as possible. These positions translate to all movements and should be performed for quality above all else.

Handstand hold. Point those toes. Head through. spine stacked.

Handstand hold. Point those toes. Head through. Spine stacked.

 

Video